logo
BoostcampPNG

한주

by 경준 김.
1 athletes joined

Program Description

튼튼탄탄

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 22, 2024 02:55
  • Last Edited
    May 07, 2024 10:21
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7.5
2
Arnold Press
4 Sets
12 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
20 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7.5
5
Back Extension
4 Sets
15 Reps
@7.5
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
@6.5
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@6.5
3
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@7.5
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6
@6.5
@8
@6.5
2
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@7.5
@7.5
3
Leg Press
3 Sets
1 Set
12 Reps
15 Reps
@6.5
@9
Day 4
1
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lat Pulldown
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@7.5